Just before the finish line at the Gunner Shaw Trail Race (2015). I had planned on running the last km of the "10K" even hard, but the course was short at only 8.6km Oh well, a fun day never-the-less

Last weekend was the Gunner Shaw Trail race, one that I had heard a lot about as the original trail race on Vancouver Island, really wet, lots of fun and a must run for all local racers. I inserted it into my marathon training schedule purely as a participation event. I knew that I had no intention of racing it hard or giving it a full effort. This might seem odd to some runners out there but I believe that showing up to a race doesn't always have to be about giving 100%. Here's why:

I think you need to practice racing. I've raced a lot since I started running, roughly 15 times a year on average. The side benefit of that is I'm very comfortable with the race atmosphere and I don't get very excited with pre-race jitters. Race events for me are a normal routine, and this isn't to say I don't look forward to them, I do, it's just I don't worry about them. I tend to get a great nights sleep the day before a race. And when I do very much care about the outcome of a particular event I am still able to get into a competitive mindset, just without the stomach flutters and nervous shakes.

It guarantees a quality workout. Even when I'm not running a race hard I have a goal in mind. Maybe I'm doing a 10K race at my marathon pace which is only 35 or 40 seconds per km slower than my 10K pace. Maybe I'm planning on a negative split where I run the last half of the race much harder than the first. Even if I'm not there to compete I do always manage to run hard guaranteeing me a challenging workout, one I may not be motivated for on a regular training day.

It breaks up the routine. Occasionally I find that training itself can be a bit monotonous. You do your hills on Tuesday, tempo on Thursday, long run Saturday and easy runs in between. The routine can become .... routine. Sticking a race in there gives you something to look forward to, breaks up the routine and ensures your motivation doesn't wane. I usually schedule an easy start to my week after a race to give myself a short break so that is a nice change as well.

It lets you practice race strategy. How I eat the night and morning before a race, how fast to go out from the start line, what shoes to wear (and clothing) and learning to race the short side of corners on a route are all things you get to practice while racing at easier events all before your ultimate goal race. By the time my marathon has rolled around or whatever event I care about I'm dialled in for what I plan on doing.

At Gunner Shaw I went out behind the lead pack of runners and just let them go. It was a chilly but sunny day and I enjoyed myself a lot. I had no interest in risking ankle injury or a fall at a trail race while marathon training (this will be my last trail race until after Boston) and I was happy to race at a pace that I'd describe as comfortably hard. I ran fast but not fast enough to elevate my breathing or heart rate anywhere near threshold level. When we hit hills I enjoyed lightly touching the gas, passing runners and listening to their laboured breathing. Then I'd settle back into my rhythm and think about my footing and how much fun it would be to crash through the next puddle.

Gunner Shaw wasn't a race I had any hope of placing well in, I'm not a particularly strong trail runner, nor do I care to be. I enjoy trail races a lot particularly because they take me out of my comfort zone and are damn scenic. Let's be honest, it's a blast to get wet and muddy while pleasing your inner 12 year old. For me, inserting days like this into my training plan does a lot for stoking my passion for running, I'd encourage you to do the same.